Pike Push-Up
A shoulder-dominant push-up performed in an inverted V position. Excellent preparation for handstand push-ups.
Short answer
Pike Push-Up: a beginner bodyweight exercise for the shoulders and triceps. It needs no equipment. A typical target: 3 sets of 8-15 reps. If it is still too hard, start with the easier variation, “Incline Pike Push-Up”. Once it feels easy, “Elevated Pike Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in a downward dog position with hips high.
Hands shoulder-width apart, feet together.
Bend elbows and lower head toward the floor.
Push back up to starting position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the pike push-up work?
Piking the hips puts your torso close to vertical, so the press becomes an overhead one. The anterior and lateral deltoids take the bulk of the load, with the triceps extending the elbow to finish each rep. The upper chest contributes at the bottom. The traps and serratus work to rotate the shoulder blades upward as you press, the same mechanic that a handstand push-up demands. That makes this the most useful shoulder-strength builder available to someone who cannot yet hold a handstand.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 15 reps, two or three times a week. Progress by raising the feet: floor pike, then feet on a low step, then a chair, each elevation putting more of your weight over your hands. Once elevated pike push-ups for 10 reps feel controlled, wall handstand push-up negatives are the next step. Deficit work - hands on books so your head passes below them - adds range before it adds load, and is the better progression if your lockout is already strong.
If you are stuck
Hips not high enough is the near-universal fault and it turns the exercise back into a regular push-up. Walk your feet in until your torso is as close to vertical as your hamstrings allow; bend the knees if tight hamstrings are the limit, which is fine and does not reduce the shoulder work. The second issue is elbows flaring straight out to the sides, which strains the shoulder. Keep them tracking forward at roughly 45 degrees. Aim to touch the crown of your head to the floor, not your forehead.
Progressions
Level up your training
Pike Push-Up questions
Do pike push-ups help with handstand push-ups?
Yes, pike push-ups are the essential progression for handstand push-ups. They build the vertical pressing strength needed while being safer and more accessible.
How high should hips be during pike push-ups?
Your hips should be as high as possible, forming an inverted V shape. The more vertical your torso, the more shoulder-focused the exercise becomes.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Pike Push-Up?
Find a calisthenics park with open space near you and start training.